Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!
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Developed by Dr. Layne Norton, PH3 (named after power, hypertrophy, and the “big three” lifts that make up the foundation of the program) is for advanced lifters (Wilks > 350) that cycles through accumulation, transition, intensity, and tapering weeks to accumulate fatigue, spark overcompensation, and build muscle.
Developed by Dr. Layne Norton, PHAT blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.
Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger.
The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet!